459 Express Training Outline

*** 459 Express - SUB5 Training Plan Outline *

DG rides start 7am at  Lemon Tree Grocer
sub5 course rides start at 7:30am
"Short" sub5 course laps will skip 7 miles of the flat roads. ~26miles ~1:15

Sat Jul 27 - Open (paul is working)
Sun Jul 28 - 2 Full sub5 course laps ~3:45

Sat 8/3 - 2 Full sub5 course Laps ~3:45
Sun 8/4 - DG-Oswego 60 miles

Sat 8/10 -
Sun 8/11- 3 short sub5 course laps ~4hrs

Sat 8/17 - 3 short sub5 course laps ~4hrs
Sun 8/18 - open (paul has family commitment)

Sat 8/24 - open (paul taking son back to college) Recommend a course or long ride
Sat 8/25 - open (paul doing chicago triathlon) Recommend a hilly ride

Sat 8/31 - DG-Batavia 40 mile speed run - give us your best pull!
Sun 9/1 - open (paul has family commitment)
Mon 9/2 - DG - Easy small chain ring ride

Sun 9/8 - 100 miles in 4:59 

Endurance, Speed, Teamwork, Pacing

1. Endurance - Key: comfortably ride 5 hours, build endurance in spring
2. Speed - Key: 20mph needs to feel 'moderate', focus speed work in summer
3. Teamwork - Key: know each other’s strengths, weaknesses and limits. Get group comfortable with single, double, and double rotating pacelines

4. Pacing - Key: keep group together on the turns and hills. Practice, practice, practice the group pace for the turns and hill portion of the course.

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 2012 Schedule

Cornfield rides start Kaneville Middle School

 Sat Aug 4 - DG-Oswego 60 miles
Sun Aug 5 - 7am-Noon CornField Ride

Sat Aug 11 - open
Sun Aug 12 - 3 short sub5 course laps ~4 hours

Sat Aug 18 - Mark leads mellow (not another hammerfest) ride
Sun Aug 19 - 3 short sub5 course laps ~4 hours

Sat Aug 25 - 1 std, 2 short sub5 course laps ~4:20
Sun Aug 26 - DG-Tinley Park loop 60 miles with rollers (we should be tired after this wkend!)

Sat Sep 1 - DG-Batavia 40 mile speed run - give us your best pull!
Sun Sep 2 - easy, small chain ring ride
Mon Sep 3 - open

Sat Sep 8 - recover from Fridays sub5 pre-party
Sun Sep 9 - 100 mile course ride in 4:59